To lose weight, the item you must do every time is to walk fast or jog and sweat. Other projects as options, according to their own interests can be done, how much will do.

Get a glass of water and a towel. After going to the gym, do 10- 15 minutes of warm-up activities, such as exercising wrists and ankles. leg press (former leg press, later leg press) runs in situ by lifting his legs up and down to prevent muscle strain. Fitness should be gradual, from slow to fast, from less to less.

To lose weight, you have to run 5-6 kilometers at a time. The speed is slow first, then fast, and gradually increases.

After running, do some other strength exercises when you have physical strength. There are many kinds, you can choose according to your own preferences.

Fitness is a boring thing, and it needs persistence to be effective. I wish you success in losing weight and fitness.